What To Eat For Better Exam Performance: 7 Brain Foods

Every important exam represents a milestone that students must overcome through thorough preparation - both mentally and physically. "What should I eat for better test performance?" becomes an essential question in the journey to academic success. When the body has sufficient energy, the brain operates more efficiently, helping students maximize their potential in the exam room.

This article will explore with CHUS the essential brain foods for studying during exam season, suggest nutrition plans that support cognitive function, and provide important guidelines for building a scientific, balanced diet during the stressful study period.

Dark Chocolate - Mood and Brain "Medicine"

1. Benefits of Dark Chocolate

Dark chocolate (containing at least 70% cacao) is rich in flavonoids, caffeine, and theobromine - compounds that help increase blood flow to the brain, improve mood, and enhance concentration. This has long been trusted as an ideal brain-boosting snack during exam season.

Rich dark chocolate that's both delicious and beneficial for brain health 

2. Usage Guidelines

• Choose dark chocolate with high cacao content
• Eat 1-2 small pieces daily
• Avoid excessive consumption as it may cause sleep difficulties

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Walnuts - Memory-Boosting "Superfood"

1. Benefits of Walnuts for Students

These alertness-enhancing foods contain alpha-linolenic acid (ALA), a plant-based Omega-3 that helps improve cognitive function. Recent research from The Royal Society of Chemistry shows that having walnuts for breakfast helps improve reaction time and memory throughout the day. Perhaps it's no coincidence that their shape resembles the human brain - they're genuinely excellent for brain health.

Walnuts' brain-like appearance isn't coincidental

2. Appropriate Walnut Consumption

• Eat 3-5 walnuts daily
• Can be combined with yogurt or oatmeal
• Best consumed in the morning to provide energy for the entire day

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Oats - "Smart" Carbohydrate Source

1. Why Oats Help Test Performance

Oats provide complex carbohydrates that help maintain stable blood sugar levels and support steady energy for the brain - essential during long study sessions. The study "Acute and Chronic Effects of Green Oat (Avena sativa) Extract on Cognitive Function and Mood" (Nutrients, 2020) showed that a single 800mg dose or continuous 4-week use significantly improved working memory and stress tolerance.

Nutritious oats, easy to combine with various other ingredients 

2. How to Use Oats for Enhanced Intelligence

• Oat porridge with fruits and nuts
• Oat smoothies with banana and milk
• Eat for breakfast or as supplementary meals

Additionally, other nutritious seeds like pumpkin seeds, chia seeds, and sunflower seeds are excellent nutrition sources for enhancing body concentration.

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>>> Read more: Exam Stress For Graduating Students: How Parents Can Help?

Salmon and Fatty Fish - "Golden Foods" for Brain Health

1. Why Salmon Helps Test Performance

Salmon contains high levels of Omega-3 fatty acids, particularly DHA (Docosahexaenoic acid) - an essential component that makes up 60% of the brain. Scientific studies show that Omega-3 helps improve memory, increase concentration, and reduce brain inflammation (according to research on Effects of Omega-3 Polyunsaturated Fatty Acids on Brain Functions).

Grilled salmon with vegetables - a nutritious meal for brain health

2. Effective Salmon Consumption

• Eat grilled or steamed salmon 2-3 times per week
• Can substitute with mackerel, tuna, or sardines
• Avoid deep-frying with excessive oil to preserve nutrients

Eggs - Rich Choline Source for Brain Health

1. Outstanding Nutritional Components

Eggs are brain foods for studying that contain choline - a precursor to acetylcholine, an important neurotransmitter for memory and learning. Egg yolks are particularly rich in choline and essential B vitamins. So don't let the superstition that "eating eggs equals zero points" make you miss this excellent nutrition source for exams.

Eggs are a versatile food that many students overlook

2. Egg Preparation Methods That Preserve Nutrients

• Boiled eggs or sunny-side up with minimal oil
• Combine with whole grain bread for sustained energy
• Eat 1-2 eggs daily, but avoid consecutive daily consumption for extended periods

Blueberries - Effective Antioxidants

1. Miraculous Effects of Blueberries

Blueberries contain anthocyanins, compounds that help protect the brain from stress and oxidation while strengthening neuron connections. The study "Six-month intervention with wild blueberries improved speed of information processing" (Tandfonline, 2022) confirmed that consuming blueberries for 6 months helps increase information processing speed and improve cognition, even in elderly individuals.

Delicious blueberries, easy to add to exam season menus

2. Alternatives if Blueberries Aren't Available

• If fresh blueberries aren't available, use frozen, dried, or related products
• Other berries like strawberries and blackberries have similar effects
• Combine with unsweetened yogurt to enhance flavor and nutrition

Broccoli - Source of Vitamin K and Choline

1. Brain Benefits

Broccoli contains vitamin K, choline, and sulforaphane - supporting neuroprotection and cognitive enhancement. According to "Foods linked to better brainpower" (Harvard Health, 2024), vegetables like broccoli rich in vitamin K and lutein help slow cognitive decline. This makes it an easily accessible and affordable brain food for studying that parents should definitely consider.

Easy to find and buy, broccoli is an extremely useful food

2. Delicious Broccoli Preparation Methods

• Boiling or steaming preserves nutrients
• Stir-fry with garlic and a little olive oil
• Include in salads

Foods to Avoid During Exam Season

1. Foods to Limit During Exams

When researching what to eat while studying, you also need to know foods to avoid:

• Fast food and heavily fried foods
• Carbonated soft drinks and high-sugar beverages
• Excessive caffeine (strong tea, coffee)
• Foods high in refined sugar

"Previously, thinking I needed to stay alert, I consumed a lot of coffee during exams. However, after a few weeks, it made me feel tired, increased my heart rate, and was no longer effective for staying alert" - Student Minh Hung shared after an intensive study period.

Use but don't abuse caffeine during study periods

2. Scientific Eating Principles During Exam Season

Having the right foods isn't enough; you also need an appropriate eating "schedule" to ensure nutrition and body comfort:

• Eat on time, don't skip meals
• Drink enough water (2-2.5 liters/day)
• Divide meals into smaller portions, avoid overeating
• Combine diverse foods

>>> Read more: Don't Let These Exit Exam Mistakes Your Effort & Final Results

Sample Exam Period Meal Plan for Students

1. Breakfast Before Exam Day

Depending on your usual eating habits, you can choose multiple dishes or eat lightly but nutritiously. You can only modify and choose brain foods for studying, but absolutely don't try to eat too much or go against your usual routine.

• Oat porridge (can include banana and walnuts or boiled egg)
• 1 glass of unsweetened fresh milk
• 1 small piece of dark chocolate

2. Nutritious Lunch for Exam Day

• Brown rice
• Grilled salmon with vegetables
• Broccoli soup
• Seasonal fruits

3. What to Eat for Mid-Exam Snacks?

During exam breaks, only eat simple dry foods and drink filtered water. You can choose a handful of mixed nuts or a chocolate bar followed by filtered water for both nutrition and convenience. Additionally, if studying at home, you can add blueberries with yogurt during this time.

Nutritional exam season menus need to be tailored to each individual

Conclusion

What to eat for better test performance isn't just a simple nutrition question but a way to care for the brain scientifically and effectively. The important thing is maintaining a balanced, diverse exam season diet that suits your individual constitution.

CHUS is ready to support health care through nutritious foods and encourage both yourself and loved ones through meaningful gifts. Explore CHUS today!

Question & Answer

• What's best to eat for breakfast before taking an exam?
  Eat a light breakfast including complex carbohydrates (oats, whole grain bread), protein (eggs, milk), and fruit. Avoid overeating or hard-to-digest foods.
• Should I drink coffee before exams?
  If you're used to drinking coffee daily, you can have a small cup to stay alert. However, don't drink too much as it may cause anxiety and rapid heartbeat.
• Which foods help reduce exam stress?
  Foods rich in magnesium like almonds, walnuts, dark chocolate, and foods containing tryptophan like milk and bananas can help reduce stress and improve mood.
• ow long before exams should I start changing my diet?
  Start adjusting your diet at least 2-4 weeks before exams so your body has time to adapt and achieve maximum benefits.
• Can I eat snacks while studying?
  Yes, you can eat concentration-enhancing snacks like mixed nuts, dried fruits, and dark chocolate, but consume them in moderation and choose varieties without excessive sugar or preservatives.